Guide: Best Tips & Mattress for Back Pain

Do you have back pain? Read our comprehensive guide on seeking a pain free night of sleep, along with the best mattress to buy for back pain.

I. Benefits for Back Sleepers
II. Positions for Back Sleepers and What They Mean
III. Back Sleeping Tips
IV. Back Sleeper FAQ’s
V. GhostBed Back Sleeper Reviews

Back pain is a common curse on a large portion of society. Whether lower, upper or both, many suffer with aching in their back. The quest to find the best mattress for back pain is a huge goal for many who are seeking a pain free night of sleep. Remarkably, only eight percent of adults have been found to be back sleepers.

Although many back sleepers like a firm mattress, it is important to have enough softness that will mold to the contours of the body. This allows for the arch of the back to be properly supported as to prevent lower back pain issues. When seeking the best mattress for lower back pain, or for just back pain in general, it is important to think of ergonomics. A mattress designed to properly support the body will promote stability for a healthy posture, as well a peaceful sleep. Memory foams mattresses are a great choice for their combination of firmness and the ability to form to the body.

I. Benefits for Back Sleepers

sleeping on one’s back is touted by sleep experts to be the best position for resting. With laying on the back to sleep keeping the spine straight, back sleeping is said to be the most comfortable for the spine. With back sleeping allowing the body to rest in a straight flat position, it permits the room for expansion of internal organs so that they can relax as well.

Another wonderful benefit for back sleepers is the possible reduction of wrinkles. When laying with your face straight up, there is no squishing of the face, as in other sleep positions. This allows for back sleeping to help prevent wrinkles.

II. Positions for Back Sleepers and What They Mean

The Soldier

This is the person who is always at attention, whether awake or asleep.

The soldier will sleep flat on the back, holding arms straight to sides of the body, and legs straight together as well. Unfortunately for those who share a bed, this position tends to promote snoring. Not only will the snoring disturb a bed mate but it could also impede the quality of sleep for the soldier causing difficulty with breathing. Apart from the snoring issue, this position is considered to be the best to prevent back pain. It has been found that only eight percent of people prefer the soldier sleeping position.

Soldier sleepers tend to be reserved individuals who are quiet. Just as a soldier, they expect of themselves and others to keep to a higher standard of performance.

The Starfish

Starfish sleepers are named for the creature of the sea who lies on the sand appearing like a five-pointed star.

The starfish sleeper is one who lies flat on their back, but more relaxed than the soldier, with arms spread out raised laying loosely around the head. The legs are spread apart and relaxed as they extend from body. Just like the soldier, starfish sleepers tend to snore and have issues with breathing during sleep. Even less people are prone to sleep like the starfish with studies indicating only five-percent sleep in this position.

These sleepers are seen as good friends for their quality as wonderful listeners and always eager to help. The starfish like to be in the background rather than being the center of attention.

III. Back Sleeping Tips
  • It is important to have your head elevated properly when sleeping on the back. This will help to avert any acid reflux distress. With the head raised, gravity allows for the stomach to sit below the esophagus, keeping any acid from food coming up to the throat to cause discomfort.
  • Be careful to make sure all the pressure points in the body are equally supported. You will want a firm mattress that gives to allow cradling of all points of the body resting on the surface. Consider adding a mattress cover or topper to a very firm mattress, or to top an older bed.
  • Although researchers have found that sleeping on the back is the best for back pain, adding a roll pillow behind the knees, to assure that your spine lies flat against the mattress, will help to prevent lower back pain.
  • Research shows that sleeping on your back may lead to snoring, difficulty breathing, and an overall bad night’s sleep. Is your snoring keeping someone awake at night? Try flipping over—you’ll both wake up more refreshed.
IV. Back Sleeper FAQ’s

How can I teach myself to sleep on my back?

The body can be taught to change habits with a little work and persistence. Use extra pillows to keep you in place by positioning them on either side to prevent you from turning over. Experts state that placing a pillow under each arm will work best.

What type of pillow is best for a back sleeper?

Back sleepers need a pillow that has an adjustable loft, or thickness, but is also firm. This allows the pillows to be pliable so that you can mold it to where you need the best support, such as under the neck, to keep the alignment of the head and neck even for preventing pain.

Are there any accessories that will help with sleeping on the back?

You can spend the money for an adjustable base for your bed into to adjust it for lounging in the back position. Also available are bed wedges. These are wonderful pillow type of accessories that can be stacked and positioned to get the most comfortable sleep in the back position.

V. GhostBed Back Sleeper Reviews

In addition to proper pillows, back sleepers must get the proper support from a not too firm, but not too soft mattress, to allow for the ultimate of support needed. Memory foam mattresses have shown to be the best mattress for back pain. Accordingly, the memory foam is firm, but also contouring to provide the ultimate in support. Without the proper recipe for support, the spine could get misaligned and back sleepers could wake sore with back pain.

GhostBed is an ideal mattress for back sleepers, with real customers reviewing their experience.